Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Sunflower Seeds

Weight per 500 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors, which is very high in comparison to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.58% 0.057g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.55g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	13% 17g	130g per day for Men 19-50 years
Sugars	48% 34.7g	3.1% 2.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.4% 274μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87% 13mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.2% 552mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.51μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82.7% 6.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 335mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 24.8 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin B12 and 20.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 8.3 times more Calcium, 1.5 times more Iron, 80.2 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 5.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Saturated Fat, 4.4 times more Carbohydrate, 15.5 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Fat and 12.7 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.